Fiber May Be a Key to Healthy Aging

Not only has research found that dietary fiber may help you live longer, a new study has found that it could contribute to healthier aging—making that longer life more enjoyable! Published in the Journals of Gerontology, the study included 1,609 people aged 49 and older, who hadn’t had cancer, coronary artery disease, or a stroke. Over the course of a ten-year period, researchers collected dietary data on the participants via food frequency questionnaires, which included questions regarding the glycemic index and glycemic load of the participants' diets, as well as about their carbohydrate, sugar, and fiber intake. During the same period, researchers interviewed each participant to determine their “successful aging status,” defined as the absence of disability, depressive symptoms, cognitive impairment, respiratory symptoms, and chronic diseases. At the end of the ten-year study, researchers discovered that:

A total of 249 (15.5%) participants had achieved successful aging status.

Eating more fiber was linked to a better chance of healthy aging: Participants with the highest dietary fiber intake had a nearly 80% greater chance of successful aging than those with the lowest fiber intake.

The specific high-fiber foods associated with successful aging were breads, cereals, and fruits.

Those who ate more fiber, as well as lower glycemic index foods, were also less likely to die during the 10-year study period.

These findings suggest that eating more fiber could help disease-free adults stay healthy while they age. And it’s really no surprise—fiber has a long track record of health benefits including better weight management and blood sugar control, and a reduced risk of stroke. So, if you’re ready to get your fiber fill, stock up on these good sources: whole grains, oats, barley, beans, most fruits (but not fruit juice), nuts and seeds, and vegetables like broccoli, carrots, spinach, and sweet potatoes.

Prebiotic Fiber May Help Curb Hunger and Decrease Inflammation

A new study has found that fiber supplements derived from legumes may help improve appetite, reduce food intake, and lower inflammation in adults who are overweight. Published in the Journal of Nutrition, the study divided 88 overweight adults into groups receiving 6, 12, or 18 grams of fiber, or a placebo, for 14 days. The legume fiber was a prebiotic, which is a type of fiber that can be fermented by probiotic bacteria in the gut. Researchers measured the participants’ appetite levels, food intake (in the form of a test meal and a 24 hour dietary recall), and inflammatory markers immediately before and after the 14-day treatment period on day 0 and on day 15. Here is what they found:

The relationship between the fiber supplement and these outcomes was generally dose-dependent, meaning that more fiber led to more positive results.

The fiber stimulated a statistically significant growth of bifidobacteria—a type of probiotic—as compared with the control group.

In fact, the researchers speculate that the positive changes observed in the fiber groups were largely due to a change in the functioning of bacteria in the gut. The findings are consistent with another study that came to a very similar conclusion, namely that prebiotic fiber can help increase bifidobacteria and reduce inflammation in children who are overweight. Nevertheless, it should be noted that the new study’s lead author declared a potential conflict of interest—she is also an employee of a company that extracts food fiber from vegetables.

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Getting more fiber in your diet could help reduce the risk of breast cancer by about 11%, according to a report published in the American Journal of Clinical Nutrition.

Breast cancer is the most common cancer in women, and the second leading cause of cancer deaths in women. While some risk factors have been identified—such as age, family history, and higher BMI (body mass index, a measure used to identify obesity)—many cases of breast cancer occur in women with no known risk factors.

The role of diet in breast cancer prevention isn’t completely clear. Several, but not all, studies have suggested that getting more fiber reduces a woman’s risk of developing breast cancer. Researchers aimed to clarify the strength of this association by looking at high-quality studies that have been done on the topic and summarizing their findings.

Be fiberful

The study combined the results of ten studies that included a total of 712,195 women who were followed for an average of eight years. Each of the studies assessed the amount of dietary fiber that the women were getting and their risk of developing breast cancer.

On the low end, the women who got 14 grams or less of fiber in their diets each day; those with the highest intake averaged about 28 or more grams per day.

Women who ate the highest amount of dietary fiber lowered their risk of developing breast cancer by 11% than the women with the lowest intake. For every ten grams of fiber consumed, breast cancer risk decreased by 7%.

It has been suggested that dietary fiber may help decrease breast cancer risk by increasing the amount of estrogen eliminated in the feces or by controlling insulin resistance and insulin-like growth factor, which are proposed risk factors for breast cancer.

“Although the magnitude of risk reduction reported here is small at the individual level, given the high incidence of breast cancer, increasing dietary fiber intake in the general population is of great public health significance with respect to breast cancer prevention,” said lead study author Jia-Yi Dong from the Department of Nutrition and Hygiene at Soochow University, China.

What else can you do?

Limit alcohol intake: Studies have shown that breast cancer risk increases with alcohol consumption. To keep your risk in check, try to have no more than one drink per day. If you’re looking for the heart health benefits of drinking red wine, consider doing something that’s good for your whole body, instead, like eating more brightly colorful fruits and vegetables.

Get moving every day: Physical activity decreases the risk of breast cancer, as well as lowering diabetes and heart disease risk. It’s also easier to keep your weight in a healthy range when you’re burning excess calories with exercise. Aim for at least 30 minutes of moderate intensity exercise (such as brisk walking or swimming) on most days of the week for maximum benefit.

Breastfeed, if you can: The risk of breast cancer seems to decrease with breastfeeding duration; the longer, the better.

Get tested: Routine screening tests like mammograms can help detect breast cancer at an earlier stage. See your doctor about a screening schedule that’s right for you. If you have a strong family history of breast cancer (more than one immediate “first degree” relative with the disease), your doctor may recommend starting screening at an earlier age.

(Am J Clin Nutr 2011;doi:10.3945/ajcn.111.015578)

Kimberly Beauchamp, ND, received her doctoral degree from Bastyr University, the nation’s premier academic institution for science-based natural medicine. She co-founded South County Naturopaths in Wakefield, RI, where she practiced whole family care with an emphasis on nutritional counseling, herbal medicine, detoxification, and food allergy identification and treatment. Her blog, Eat Happy, helps take the drama out of healthy eating with real food recipes and nutrition news that you can use. Dr. Beauchamp is a regular contributor to Healthnotes Newswire.

Oats Beat Back Cholesterol

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Moving from less healthy eating habits to a healthier diet can lower total and LDL (low-density lipoprotein or “bad”) cholesterol levels, which translates into lower heart disease risk for most people. Many people with high cholesterol struggle to completely overhaul their diets to measurably lower LDL cholesterol levels but one study suggests that one simple change may be all it takes.

Oats plus weight loss beat weight loss alone

For this study, health experts randomly assigned 204 overweight and obese adults with high LDL-cholesterol levels to one of the following groups:

A weight-loss diet that provided 500 fewer calories than needed to maintain each person’s usual body weight and included two servings per day of a whole grain oat cereal. The cereal provided 3 grams per day of a soluble fiber called beta-glucan.

A weight-loss diet that provided 500 fewer calories than needed to maintain usual body weight and included low-fiber foods of the same caloric value as two servings per day of whole grain oat cereal.

The two diets were identical in terms of total calorie goals. Both provided 500 fewer calories than required to maintain each participant’s usual body weight.

After 12 weeks, the researchers analyzed results from 144 people who completed the entire study:

The oat cereal group lowered total and LDL-cholesterol levels.

Changes in high-density lipoprotein (HDL, or “good”) cholesterol and triglycerides (fat in the blood) were not significantly different between the two groups.

Both groups lost about the same amounts of weight.

The oat cereal group had significantly larger reductions in waist circumference than the diet-only group.

Simply eating two servings per day of a whole oat cereal more than doubled the LDL-cholesterol-lowering benefits of weight loss. The cereal nearly doubled total cholesterol-lowering benefits as well, without affecting levels of good cholesterol.

The weight loss in the cereal group appeared to come more from the waist area than in the diet-only group, which is important. Carrying fat around the midsection is more detrimental to health than fat in other body areas. Midsection, or visceral fat, increases the risk of heart disease, diabetes, and some cancers more than subcutaneous fat, which is typically found in the thighs and bottom.

Easy oat additions

This study shows how small changes can lead to big health improvements. Try the following to put oats to work in your diet.

Put Cheerios on the menu. This was the cereal used in the study. Stick to plain, original type and skip the sugary, flavored versions, which add empty calories.

Always aim for a healthy body weight and regular exercise, both of which help keep cholesterol levels in the healthy range.

Never stop taking your cholesterol-lowering, or any other, medication without first talking to your doctor.

(J Am Diet Assoc 2010;110:205–14)

Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.

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You have more choices than ever when shopping for gluten-free foods, even tasty breads and baked goods! But if you adore baking yourself, baking gluten-free treats at home is possible—it just takes a little care and attention. Jeanne Sauvage, author of the Art of Gluten-Free Baking blog and Gluten-Free Baking for the Holidays (Fall 2012, Chronicle Books), recommends, “Develop your baking confidence by starting with cookies, then branch out to muffins, cupcakes and cakes, and finally, breads. Follow the recipe directions, have fun, and don’t be nervous.” A bonus is that you’ll know exactly what ingredients you used and won’t have to wonder if it’s truly gluten-free.

12 tips to get started

The challenge for a gluten-free baker is knowing how to compensate for a lack of gluten. Gluten develops when the proteins in wheat flour are transformed by water and mixing, resulting in sticky, elastic molecular bonds that create stretchy “doughy-ness” and help dough rise. Without gluten, baked goods can resemble lumpy, leaden baseballs.

So what’s a gluten-free baker to do? Here are 12 essential tips to help you bake great-tasting gluten-free muffins, breads, cookies, and more.

1. Use recipes specifically developed for gluten-free baking: This is a particularly good tip for beginners. Once you have a feel for gluten-free flours and the amounts of liquid and gum required, it will be easier to convert traditional recipes into their gluten-free counterparts.

2. Make sure your workspace and equipment are gluten-free: Avoid contamination from regular flour or ingredients containing gluten that could be airborne by wiping clean the workspace surface area, utensils, bowls, and baking dishes before starting. You might even consider having a separate set of tools and equipment just for gluten-free baking. Do not open containers holding wheat flour or other gluten-containing ingredients in your clean workspace.

3. Before purchasing wheat flour alternatives, make sure they’re labeled “gluten-free”: A flour that’s naturally gluten-free could become contaminated during processing or packaging. Labeling will confirm whether the product is 100% gluten-free.

4. Try premixed flours: This option is both easy and a time-saver. A prepared flour mix takes the guesswork out of creating your own combination. Look for options in the baking or natural foods section of your supermarket.

5. Combine a variety of flours: For the best baking results, blending flours produces a mix that most closely mimics all-purpose wheat flour. One recommended combination: 1/3 part sorghum flour, 1/3 part tapioca flour, and 1/3 part white rice flour. More gluten-free flours are available all the time, so experiment to discover the combinations you like best. Gluten-free whole wheat flours are stronger tasting and produce denser baked goods. If baking bread, use flours with a high protein content to add flavor and texture. Mix up a batch and then store it as you would any flour; delicate flours should be refrigerated or stored in the freezer.

6. Use flours made from ground nuts: Flavorful and nutritious, almond, filbert, peanut, and hazelnut flours, are all recommended for gluten-free baking, and can add a rich, nutty flair to flour blends. Their high protein content helps hold ingredients together. Nut flours are best stored in the freezer to give them a longer shelf life.

8. Increase the butter and eggs: Butter adds moisture and helps the flour hold together, while eggs serve as natural leaveners, adding moisture, volume, and protein, which helps hold the mixture together. Experiment by replacing 1/2 cup water with egg whites or eggs.

9. Mix everything together in one bowl: Unlike the traditional baking method, stirring all ingredients together at the same time—dry with wet, butter, sugar and flour all in one bowl—is the key to producing a light, tender gluten-free crumb. Make sure all the ingredients are at room temperature and use an electric mixer to create plenty of air pockets where leaveners such as baking powder can activate and help the dough rise. (Make sure the baking powder you’re using hasn’t been cut with wheat starch.)

11. Add fruit pectin to gluten-free bread recipes: Traditionally used in making fruit jams and jellies, adding 1 teaspoon pectin to a gluten-free bread batter will help keep the finished bread moist.

12. Invest in a digital thermometer: Just like checking the internal temperature of meats and poultry for doneness, using a digital thermometer means you’ll never have to guess whether the center of a loaf of bread is properly baked. If the thermometer registers about 206°F, the bread is done.

Whether you practice a vegan or vegetarian lifestyle or are simply looking for a nutrient-dense, versatile ingredient to cook with, quinoa is a healthy diet staple. Packed with protein, fiber and antioxidants, quinoa is often referred to as a “super grain” due to its high nutrient content. Quinoa’s natural flavor is the perfect complement to your menu at any meal. This versatile grain is packed with nutrients for balanced nutrition. From hot cereals to stir-fry recipes and one pan main dishes, quinoa is the perfect way to give your diet a nutritious boost at every meal.

The first step to incorporating more quinoa into your diet all week is meal prepping. Cook quinoa for use in a variety of meals in less than 20 minutes! Prepping your “super grain” on Sundays will help make preparing meals all week quicker and easier. Try this Meal Prep 101: Quinoa recipe to simplify the preparation process!

Start with Breakfast

Begin your day with optimal nutrition and energy. Swap traditional oats for quinoa to add protein, fiber and antioxidants to your morning meal. With more than 5 grams of fiber and more than 8 grams of protein in one cup of quinoa, this recipe is a great way to begin the day with proper nutrition for incredible energy. Try this Maple Glazed Quinoa Porridge to mix up classic hot cereal. Packed with produce, almond milk and almond butter, this recipe is also great for vegans and vegetarians, as well!

With simple, homemade dressing, this salad helps you control your sugar and preservative intake with all natural ingredients. You can also customize the flavor to your preference.

One of the best things about this salad is how easy it is to transport! By placing it in the mason jar with the dressing at the bottom, it will stay fresh and crisp until you are ready to eat. This makes it perfect for busy weekday lunches. Planning ahead can be the difference between grabbing fast food for lunch vs. a nutrient-dense option like this simple salad.

Try an All-in-One Dinner Option

For a simple weeknight meal option packed with nutrients, try this 5-Ingredient Stuffed Zucchini. All-in-one stuffed squash and zucchini recipes are trending right now, and the simplicity, flavor and health properties make them a great solution for nights you are short on time. High in protein, fiber and low in calories and sugar, this is a great meal solution for health-conscious and those watching their weight.

Say “Yes” to Dessert!

Eating well does not mean sacrificing. With these Chewy Chocolate Chip Cookies made with quinoa, applesauce, raw sugar and dark chocolate chips, you can indulge in dessert without the guilt. Low in sugar and calories, these cookies are a great dessert option packed with nutrients, too!

With these recipes, you can begin to incorporate more quinoa into your diet. Swap low-nutrient sides like white rice and white bread for this antioxidant-packed “super grain!”

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Heart healthy. High-fiber. Low-carb. In the never-ending quest to “eat healthy,” a lot of terms get bounced around—but what exactly do they mean? To stick to a more healthful diet you need to know how to evaluate the nutrition facts on your recipes and packaged food labels. Keep in mind that "healthy" guidelines are not standardized across organizations: different groups may have different points of view.

Healthy recipes defined

The following guidelines for evaluating the health impact of Aisle7 recipes was developed with a nutritionist and other health professionals. Our heart-healthy criteria are based on the American Heart Association's recommendations. Generally, we judge a recipe "healthy" when it meets the recommended daily nutritional amounts per serving as defined below for a typical 2,000 calorie diet.

Cholesterol: Less than 300 mg per day

Total carbohydrate: No more than 300 grams per day

Fiber: At least 25 grams per day

Sodium: No more than 2,400 mg per day

Potassium: At least 3,500 mg per day

Protein: No more than 50 grams per day

Total fat: No more than 65 grams per day

Saturated fat: No more than 20 grams per day

Trans fats: Trans fatty acids occur naturally in meat and dairy products in small amounts but are created artificially when oils are partially hydrogenated to increase the shelf life of packaged products. High trans fat intake has been associated with increased heart disease risk. Avoid transfats whenever possible, particularly those from partially hydrogenated oils, and limit your overall intake to less than 1% of your daily calories.

Other recipe categories

High-Fiber: At least 5 grams per serving

Low-Carb: 35% or fewer calories from carbohydrates

Low-Sodium: 140 mg or less per serving

Low-Fat: 3 grams or less per serving and less than 30% of calories from fat

Heart Healthy: 3 grams or less total fat, 1 gram or less saturated fat, 20 mg or less cholesterol, 480 mg or less sodium, 10% of one of the following: vitamin A, vitamin C, iron, calcium, protein, or dietary fiber

Low-Sugar: 5 grams or less per serving

Low-Glycemic Index: Complex definition requiring other information

Gluten-Free: No wheat, barley, rye, spelt, or processed oats

Quick & Easy: 30 minutes or less to prep and cook; six or fewer ingredients

Kid-Friendly: Healthy, well-rounded nutrition; easy to make and eat; not for a complex palette

Budget-Friendly: Meals for less than $3 per serving. Ingredient costs reflect the national average and may fluctuate by region and retailer.

Diabetes-Friendly: Follows complex healthy eating guidelines that do not apply to all people with diabetes.

Diabetes Food Spotlight: Winter Squash

By

the Aisle7 Medical Advisory

There are many varieties of winter squash, each with a slightly different nutritional value, but they all have some things in common: all squash contain beta-carotene and other carotenes and carotenoids

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Winter squash are sweet, nutty, and creamy, making them the comfort food of choice in the vegetable world. The yellows, oranges, and greens of pumpkins and other squash help us look forward to hunkering down for a cozy winter. Like other vegetables harvested in the fall, such as potatoes and parsnips, squash are starchy and filling, but their brightly colored flesh is a clear sign that they are also especially nutritious.

The skinny on squash

There are many varieties of winter squash, each with a slightly different nutritional value, but they all have some things in common: all squash contain beta-carotene and other carotenes and carotenoids. Carotenes and carotenoids give squash their yellow, orange, and green hues, as well as their antioxidant properties. Our bodies can also convert carotenes into vitamin A, another important antioxidant and immune-boosting nutrient. And don’t throw away the seeds—just a quarter cup of roasted squash seeds is a good source of magnesium. Squash seeds also provide some omega-3 and omega-6 fatty acids, selenium, chromium, and iron.

Although they are high in carbohydrates, they are a rich source of fiber and have a relatively low glycemic load. Both squash fruit and squash seeds have been found to be helpful for managing blood sugar levels in people with diabetes. Researchers think that fibers in squash fruits may have special insulin-sensitizing properties that may be partly responsible for their blood sugar-lowering effects.

Eat the whole squash

Winter squash are incredibly versatile. Once you’ve removed the seeds and baked or roasted the fruits until soft, you can serve them simply with a little butter and salt, or puree them to make creamy soups and sauces. Most squash have skin that is tender enough to eat (once cooked), so there’s no need to peel them. Some cooks like to remove the skins and bake them into crisps. Another option is to steam your squash, cut it into cubes, and dress it with a drizzle of olive oil, a squeeze of lemon, a sprinkle of soy sauce, and a handful of roasted pumpkin seeds. These squash cubes can be added to vegetable stews and soups, or mixed into brown rice or whole grain pasta dishes. However, both soy and wheat are regarded as common allergens, so be sure exclude those if you have an allergy to them. And don’t forget the seeds—lightly salt and roast them for a nutritious snack.

A general rule of thumb for reading ingredients on the back of food labels these days is “if you can’t pronounce it, it’s probably not natural”. Not so fast there. Isomalto-Oligosaccharide is the exception to the rule.

WHAT IS ISOMALTO-OLIGOSACCHARIDE (IMO)?

Isomalto-Oligosaccharide is a naturally occurring plant-based dietary fiber. It is prebiotic, soluble, and low-glycemic. The various health benefits of IMO can be as confusing as the name itself but have no fear, I’m here to explain them.

WHAT IS PREBIOTIC?

Prebiotics are a category of functional food, defined as non-digestible food ingredients that ferment in the large intestine and beneficially affect the host by selectively stimulating the growth, proliferation and maintenance of beneficial gut microbiota. Basically, prebiotic fiber is food for our digestive flora, those living bacteria that contribute to our health and wellbeing.

WHAT IS DIETARY FIBER?

Dietary fibers are plant-based. They pass through our digestive system without being broken down. They make gastric motility easier because they absorb water while passing through our stomach. There are two types of fiber: soluble and insoluble.

WHAT IS A SOLUBLE FIBER?

Soluble fiber dissolves in water whereas insoluble fiber does not. Soluble fiber forms a gel like consistency in the stomach that slows stomach emptying. The delay of stomach emptying keeps the body feeling fuller longer, which is why fiber is so important to weight loss and weight management goals. Soluble fiber also helps block the absorption of cholesterol which is beneficial and reduces the risk of heart disease.

WHAT ARE OTHER HEALTH BENEFITS OF ISOMALTO-OLIGOSACCHARIDES OTHER THAN BEING A PREBIOTIC AND A DIETARY FIBER?

Fermentation of IMO by colonic bacteria results in production of Short Chain Fatty Acids (SCFA) that metabolize in liver and confer many physiological benefits to the host including: protection from colonic cancer, stabilize blood glucose levels, decrease cholesterol synthesis, lowering the digestive tracts pH which allows for an increase absorption of dietary minerals and help stimulate the immune function.

DOES ISOMALTO-OLIGOSACCHARIDE CAUSE GASTRIC UPSET?

The FDA-GRAS document describes IMO as being safe up to 15g/serving and up to 30gm/day without digestive discomfort.

3. Dietary Reference Intakes Proposed Definition of Dietary Fiber. A report of the panel of the Definitionn of Dietary Fiber and the Standing Committee of the Scientific Evaluation of Dietary Reference Intakes. Food and Nutrition Board. Institute of Medicinae. National Academy Press, Washington, D.C. 2001.

After the holidays, it’s pretty normal to feel, just, worn out! Most people (myself included) always make promises to themselves each New Year: “This is the year I’m going to be healthier” or “This year, I’m going to clean up my diet!” But a lot of times, it’s hard to know where to start. We’re here to help.

Introducing our kick off to 2015: Energize! We teamed up with Annessa Chumbley, RD, to bring you helpful tips, facts, and recipes that will revamp your diet and energize you throughout your day! Here are just a few things you can expect to see and learn in 2015:

The importance of staying hydrated

Simple food replacements

Delicious, energizing recipes

The importance of protein

Facts about Fiber

Learning about Wheat Germ

Making your own Jam & nut butter

and so much more!

We hope you find everything you need to help you get out of the holidays slump and kick start your new year! Happy 2015!